Comparing Nutrients in 300 calories Oranges with Peel VS Apricots, dehydrated (low-moisture), sulfured, stewed

Weight per 300 calories

• Oranges with Peel: 476g
• Apricots, dehydrated (low-moisture), sulfured, stewed: 238g

Apricots, dehydrated (low-moisture), sulfured, stewed have 2 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Apricots, dehydrated (low-moisture), sulfured, stewed?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Apricots, dehydrated (low-moisture), sulfured, stewed	6%	2%	92%

Macro Nutrients

	Oranges with Peel	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	59.7% 77.7g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56.4% 21.4g	NA	38g per day for Men 19-50 years
Protein	11% 6.2g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	58.2% 524μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	2.58% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.7% 143μg	1.2% 4.76μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	18.8% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	33.3% 333mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	47.6% 3.8mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	15% 0.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 105mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	51% 1733mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	8.44% 0.93mg	11mg per day for Men 19-50 years
Water	10.6% 392g	4.1% 151g	3700g per day for Men 19-50 years

Oranges With Peel VS Apricots, Dehydrated (low-moisture), Sulfured, Stewed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Apricots, dehydrated (low-moisture), sulfured, stewed?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Apricots, dehydrated (low-moisture), sulfured, stewed:

• 300 calories of Oranges with Peel have 15.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 30 times more Vitamin B9 and 20 times more Vitamin C than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 300 kcal of Apricots, dehydrated (low-moisture), sulfured, stewed contain 8.5 times more Vitamin A and 1.6 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Apricots, dehydrated (low-moisture), sulfured, stewed provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Oranges with Peel as well as Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Apricots, dehydrated (low-moisture), sulfured, stewed:

• 300 calories of Oranges with Peel have 5.8 times more Calcium and 2.6 times more Water than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 300 kcal of Apricots, dehydrated (low-moisture), sulfured, stewed contain 2 times more Copper, 1.6 times more Iron, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Apricots, dehydrated (low-moisture), sulfured, stewed contain similar levels of Magnesium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Apricots, dehydrated (low-moisture), sulfured, stewed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.3 times more Protein than Apricots, dehydrated (low-moisture), sulfured, stewed.
• Both Oranges with Peel and Apricots, dehydrated (low-moisture), sulfured, stewed offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Oranges with Peel as well as Apricots, dehydrated (low-moisture), sulfured, stewed provide inadequate amounts of Omega 6 in 300 calories.